In spring, autumn and winter, we more often reach for food that not only satisfies hunger, but also… protects against colds. That’s why bean and garlic paste is one of the best ideas for a healthy and tasty snack. You can spread it on fresh bread, serve it with vegetables, or even use it as an addition to dinner. This is an extremely simple recipewhich contains a wealth of vitamins, minerals and natural compounds that strengthen the body. And it all tastes so good that it quickly becomes a must-have in your everyday kitchen.
it is one of the most valuable legumes. It has been present in kitchens all over the world for years – from American to Polish. It is a great source of plant protein, which is why it is often recommended as a meat substitute. It also contains a large dose of dietary fiber, which regulates intestinal function, supports metabolism, lowers too high cholesterol levels and gives a long-lasting feeling of satiety. This is why bean dishes are perfect for the diet of people who care about their weight and at the same time want to eat healthy and nutritious food. Beans are also a source of magnesium, potassium, zinc and iron strengthen the heart, bones and immune system.
The presence of B vitamins is also important support the nervous system and concentration. Eating beans regularly can therefore help your brain function better – it adds energy and improves memory. Moreover, the vegetable has low glycemic indexmaking it suitable for people struggling with insulin resistance or diabetes.
Garlic, on the other hand, has been recognized for centuries natural antibiotic. Contains allicin – a sulfur compound strong bactericidal and anti-inflammatory properties. He can eat just one tooth a day strengthen immunity, lower blood pressure, and help fight infections. Garlic supports the heart, regulates cholesterol levels and acts as a natural guardian of the circulatory system.
When combined with beans, garlic creates a perfect duo – it complements its delicate flavor and adds distinctiveness. This combination not only tastes great, but also works synergistically – fiber and protein from beans support the digestive system (rebuilding healthy intestinal microflora and improving immunity), and garlic takes care of blood vessels, soothes inflammation and eliminates bacteria, also strengthening the immune system. Together they create a paste that satisfies, strengthens the body and can become a permanent element of a healthy diet.
Not everyone likes the intense taste of fresh garlic, so it takes on a completely different character in the paste. When mixed with beans, it becomes soft and loses some of its spiciness, so it does not dominate the whole. On the contrary – it gently enhances the taste of creamy beans. When you add a bit of rosemary and a pinch of pepper, you get a paste that is perfectly balanced, aromatic and extremely appetizing. You still need to add oil because it gives it a smooth and velvety consistency. This is a really delicious proposition – simple, healthy and one that you want to eat even every day.
Ingredients:
- 600 g canned beans (approx. 1.5 cans) or 100 g dry white beans,
- garlic head (approx. 50 g),
- dried (or fresh) rosemary to taste,
- half a teaspoon of salt (can be omitted),
- freshly ground pepper,
- 4 tablespoons of vegetable oil (approx. 50 ml).
How to do it:
Preheat the oven to 180 degrees Celsius. Put the garlic in its shell (or cut off only the tip of the head) and bake for about 30-40 minutes.
If you use dry beans, soak them overnight, then the next day, drain and cook (for about an hour, until soft). Once cooled, drain – but do not throw away the water from under the beans. If you have canned beans, simply drain them and rinse them thoroughly in a strainer.
Remove the garlic and set aside to cool. Squeeze the slightly cooler peel from the shell into the blender bowl. Add the beans, pour in the oil and season with rosemary and pepper (possibly also with salt – you don’t need to use canned beans or if you added salt to the water for cooking dry beans). Blend thoroughly and transfer to a bowl. Place in the fridge for a few hours to allow the spread to harden.
Serve the bean and garlic paste on fresh bread. It’s an ideal option for breakfast, dinner or a healthy snack during the day. It provides valuable nutrients, fills you up and strengthens your immunity. Most importantly, you can prepare it simply and quickly.
Source: Terazgotuje.pl, kontakter.pl
